Coping Skills
This grounding skill asks you to name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
What is the 5-4-3-2-1 grounding technique?
This emotion is often described as feeling nervous, worried, or fearful about the future.
What is anxiety?
This communication style involves expressing needs respectfully and directly.
What is assertive communication?
This wellness habit helps improve mood, concentration, and emotional regulation by allowing the brain and body to rest.
What is sleep hygiene?
In CBT, these are the quick thoughts that pop into your mind in response to situations.
What are automatic thoughts?
This coping skill focuses on taking slow breaths in through the nose and out through the mouth.
What is deep breathing?
This symptom includes losing interest or pleasure in activities once enjoyed.
What is anhedonia?
These statements help reduce blame by focusing on personal feelings and experiences.
What are “I statements”?
This HALT warning sign acronym stands for hungry, angry, lonely, and this last state.
What is Tired?
This cognitive distortion involves seeing things as all good or all bad with no middle ground.
What is black-and-white thinking?
This DBT distress tolerance skill acronym stands for stop, take a step back, observe, proceed mindfully.
What is STOP?
This cognitive distortion involves expecting the worst possible outcome.
What is catastrophizing?
This is Sam's favorite color.
What is Purple?
This type of goal is specific, measurable, achievable, relevant, and time-bound.
What is a SMART goal?
This CBT concept explains how thoughts, feelings, and behaviors all influence one another.
What is the cognitive triangle?
This coping strategy involves doing activities that improve mood even when motivation is low.
What is behavioral activation?
This term describes intense emotional highs and lows that can affect relationships and functioning.
What is emotional dysregulation?
This communication skill involves listening fully without interrupting or planning your response.
What is active listening?
This relapse prevention concept refers to people, places, emotions, or situations that increase risk.
What are triggers?
This distortion happens when someone assumes they know what others are thinking about them.
What is mind reading?
This DBT skill teaches balancing emotional thinking with logical thinking.
What is Wise Mind?
This trauma response may involve feeling detached from yourself or reality.
What is dissociation?
This DBT interpersonal effectiveness skill helps people ask for what they need using describe, express, assert, reinforce, mindful, appear confident, and negotiate.
What is DEAR MAN?
This stage of change involves maintaining progress and preventing relapse after major behavior change.
What is the maintenance stage?
This CBT skill involves examining evidence for and against a thought.
What is cognitive restructuring?